Tipsheet: Healthy Eating Starts With Healthy Food Shopping

Using a shopping list and keeping a well-stocked kitchen can help reduce the time you spend cooking healthy meals. Read the
labels as you shop, and pay attention to serving size and servings per
container. Compare the total calories in similar products and choose the lowest
calorie ones.

So, shop for quick, low-fat food items, and fill your kitchen
cupboards with a supply of lower calorie basics like the following:

Fat-free or low-fat milk, yogurt, cheese, and cottage
cheese

Light or diet margarine

Egg whites/egg substitutes

Whole-wheat sandwich breads, bagels, pita bread, English muffins

Soft corn tortillas, low-fat flour tortillas

Low-fat, low-sodium crackers

Plain cereal, dry or cooked

Rice, pasta

White-meat chicken or turkey (remove skin)

Fish and shellfish (not battered)

Beef: round, sirloin, chuck arm, loin, and extra-lean
ground beef

Pork: leg, shoulder, tenderloin

Dry beans and peas

Fresh, frozen, canned fruits in light syrup or juice

Fresh, frozen, or no-salt-added canned vegetables

Low-fat or fat-free salad dressings

Mustard and catsup

Jam, jelly, or honey

Herbs and spices

Salsa

Healthy Weight Tip

Prepare a list of the groceries you need ahead of time, and stick to the list when you go to the store. This will keep you focused and can help prevent any spur of the moment, high-calorie purchases.